Workout Description

Why This Workout Is Medium

This workout features moderate volume (120 total reps) with light-moderate loads and fundamental movements. The 53/35lb kettlebell provides manageable resistance for most athletes. While there's no built-in rest, the movement variety allows some muscle groups to recover while others work. Box jumps provide brief recovery between upper body demands. The jumping pull-ups keep this accessible. Total time around 12-15 minutes creates moderate but manageable fatigue accumulation.

Benchmark Times for 2 Rds ( KBS, BJ, Gob. Sq, J Pull ups)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across multiple muscle groups with 30 reps per movement challenges muscular endurance and sustained output capacity.
• Endurance (7/10): Two rounds of 120 total reps with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): Kettlebell swings and box jumps are explosive movements, while jumping pull-ups add power demand to upper body.
• Speed (6/10): Fast cycling between four different movements with grip and leg fatigue accumulation requires efficient transitions and pacing.
• Flexibility (5/10): Box jumps, goblet squats, and jumping pull-ups demand good hip, ankle, and shoulder mobility for proper execution.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Jumping Pull-Up
• Kettlebell Swing
• Goblet Squat
• Box Jump

Benchmark Notes

This workout consists of 2 rounds of 30 reps each of 4 movements (240 total reps). I'll analyze this by comparing to Helen, which has similar structure with kettlebell swings and pull-ups across 3 rounds. Movement breakdown per round: - 30 KB Swings (53/35): At 1.5-2 sec per rep = 45-60 sec - 30 Box Jumps (24/20): At 1.5-2 sec per rep = 45-60 sec - 30 Goblet Squats (53/35): At 2-2.5 sec per rep = 60-75 sec - 30 Jumping Pull-ups: At 1-1.5 sec per rep = 30-45 sec Round 1 (fresh): 180-240 sec Round 2 (fatigued): Apply 1.1-1.2x multiplier = 198-288 sec Transitions: 4 transitions per round × 2 rounds × 3-8 sec = 24-64 sec Total time estimate: 402-592 sec (6:42-9:52) Using Helen as anchor (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up): - Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec This workout has: - No running (saves ~90 sec per round) - More KB swings (30 vs 21 per round = +9 reps) - More pull-ups (30 vs 12 per round = +18 reps) - Additional box jumps and goblet squats (60 reps total) - One fewer round (2 vs 3) The additional volume roughly compensates for the missing run and reduced rounds. Scaling Helen proportionally: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 1080 sec (18:00)

Modality Profile

4 movements total: Box Jump and Jumping Pull-Up are Gymnastics (bodyweight), Kettlebell Swing and Goblet Squat are Weightlifting (external load). 2/4 = 50% each for G and W, 0% M.